The untold truth about Muay Thai strength training. Learn more about incorporating resistance training seamlessly into your training routine.

Discover why traditional Thai trainers have been skeptical, and how you can strike a balance between these two worlds. Resistance training isn’t just about raw power; it’s your body’s insurance policy against wear and tear.

Learn to treat your body like a well-maintained machine, and stay in the game. This video is your compass to crafting the ideal weekly training schedule and unlocking your true Muay Thai potential.

If you like the look of my X-Martial t-shirt in this video, you can get yours, and help fund this channel (we get an affiliate payment) by clicking here:

by Don Heatrick

New Horizons, New Demands

The heart-pounding rhythm of Muay Thai, the grace, and the power – it’s what keeps us alive. For fighters, coaches, and enthusiasts alike, the quest for perfection in this art is relentless.

As the world of training knowledge evolves, a new horizon opens for Muay Thai fighters. But here’s the twist – how do you weave the art of resistance training seamlessly into your weekly routines, all the while keeping your unwavering focus on the sacred path of Muay Thai? Traditional Thai trainers have often avoided weight training, and you might wonder why.

Today, we embark on a journey to answer this question, to guide you from confusion to confidence.

The Muay Thai Strength Training Struggle

We’ve all been there. It’s that moment when you stare at your weekly schedule, loaded with Muay Thai sessions, and you wonder, how on earth do I fit resistance training in?

The questions bombard you: What should I do? How much should I do? When is the perfect time to strike that balance? The fear of sabotaging your Muay Thai progress gnaws at you.

Enter the traditional Thai trainers and fighters. They’ve experimented with weight training and, more often than not, abandoned it. They stuck with what they knew. Resistance training seemed elusive, something for treating injuries only.

The Underlying Truth

Here’s where the story takes a twist. It’s time to reveal the unsung truth about strength and conditioning. It’s not merely about becoming a powerhouse, though that’s pretty alluring. It’s primarily about preventing injuries.


  1. Injury Prevention
  2. Performance Enhancement

In the relentless cycle of Muay Thai, you repeatedly use certain movement patterns over and over again and your body develops imbalances – strength and tightness in some areas, relative weakness in others. This imbalance can lead to wear and tear.

Enter resistance training, your unsung hero. It restores that balance, helping you move with grace and power, while reducing the risk of wear and tear and keeping you in the game.

Imagine your body as a finely tuned machine, much like a classic car. Over time, your daily battles in the ring cause imbalances and wear and tear in your “parts.” It’s like revving that engine without ever checking the oil or changing the worn-out components. Then one day, it sputters and stalls, and you wonder why.

The Engineering Analogy

Let’s borrow a lesson from engineering: preventative maintenance vs. breakdown maintenance.

Preventative maintenance is your proactive, scheduled routine, like topping up the oil, changing the seals, filters, and bearings before they give up on you. It’s about allocating some planned time to keep your machine running smoothly.

Breakdown maintenance, on the other hand, is reactive. It’s dealing with a crisis when it strikes, forcing you to halt at the worst possible moment. You know that feeling?

Resistance training is your preventative maintenance. It guards against the breakdown, the unplanned halt that leaves you standing in the middle of the road, bewildered. It keeps you in the game, ensures your machine (or in this case, your body) functions optimally. Not just avoiding breakdowns but stacking up the benefits of resistance training to level up your Muay Thai game.

The Hidden ROI of Muay Thai Strength Training

Here’s where things get exciting. Many fighters grapple with the “how” of incorporating resistance training into their week without compromising their Muay Thai or personal life. It might seem like a juggling act – just as challenging as, say, trying to run backwards on a treadmill while juggling!

But here’s the plot twist. The return on your investment in time and effort is more significant than you might imagine. It doesn’t just enhance your Muay Thai journey; it extends your career in the ring.

You’ve been looking for answers, and they’re right here, waiting for you. With a little focus, your path can swerve the uncertainty and confusion, and point right at clarity and purpose.

Muay Thai Strength Training: The Path Forward

As we wrap up this episode, I want to leave you with a compass to navigate your path to the ideal weekly training schedule.

I’m sure you’ve heard the saying, “When one door closes, another opens.” Well, you’ve just walked through a door to a world of possibilities. To learn more about crafting your training schedule, check out the two video (Scheduling Your Weekly Training Plan) episodes in the further resources below. Delve even deeper into this journey with nearly 400 articles and resources here on the website (categories also provided in the main menu).

Your Muay Thai journey is an epic adventure, and the quest for the perfect weekly training schedule is a crucial chapter. Now, with clarity and purpose, go and conquer it. Craft your path, discover your potential, and don’t just be a spectator in the world of Muay Thai.

The journey continues. Go after it!

Every so often, an opportunity emerges that can redefine how we train, fight, and thrive.

Today marks one such epic day! The coveted Heavy Hitters Barebones program is swinging its doors open – a golden chance that surfaces just twice a year.

Heavy Hitters Barebones

Doors Remain Open For…


If you purchased either the S&C Accelerator or Minimum Equipment Program (or both) in the past, here’s the deal:

Email me with your login username (email address), and I’ll send you a coupon code to take that amount off of your Heavy Hitters purchase. Commitment has its rewards!

Why does this matter for every western Muay Thai enthusiast, fighter, or coach?

Why Heavy Hitters is Different:

  • Streamlined Efficiency: The life of a Muay Thai enthusiast, coach, or fighter, especially in the West, is brimming with demands. Heavy Hitters understands that. No need for endless hours. You need potent, impactful hours. This program is your answer.

  • Real-world Results: From enthusiasts in Australia to champions in the USA, the feedback is unanimous – Heavy Hitters changes the game. Take it from Paul Banasiak:

     “From broke and broken to moving and competing better than ever. Since working with Don 3 years ago, I haven’t had a single major issue. Don gave me the confidence that has translated itself into three straight knockout wins and a WBC title.”

  • Holistic Training: It’s not merely about more power in your punches or lasting longer. It’s about cultivating a body that’s nimble, powerful, and resistant to injuries.

  • Be Part of Something Greater: Beyond the program lies a fraternity, a global assembly of like-minded souls, all driven by the singular passion to redefine their Muay Thai boundaries.

If tales of triumph intrigue you, delve deeper into Jonathan Lane’s saga – from grappling with an ACL recovery amid fatherhood to clinching the MTA NSW State Title. His secret weapon? The Heavy Hitters program.

Seize your golden chance to level up your Muay Thai journey. Remember, the doors to Heavy Hitters Barebones will shut on midnight 31st May and won’t swing open again until November 2024…

But here’s the silver lining – even if you’re not geared up to start immediately, you can reserve your spot in this cohort and start your training whenever you’re ready.

Discover Everything About Heavy Hitters Here!

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

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The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp